For time
Row 1k 80% effort
rest 1min
85% effort
Run 400m
30 wall balls 30/20#; 10/9' target
30 DB walk lunges 25kg/30lbs/hand
30 box jumps step down 24/20""
30 T2B
60 DU
rest 3mins
Row 1k same time as above

Notes:
– pace the first row and go for same time on last row
– grinder pace on workout – time this
– record total time